Superfood savvy: Five fantastic foods

Chris Jackson, Getty Images08.16.2010

Wild salmon

Grill it, steam it, bake it, you name it.

However you go about cooking it, with salmon you can't go wrong.

The omega-3 fatty acid rich, lean protein fish is full of vitamin D, B12, niacin, selenium and magnesium. Omega-3s are thought to aid in everything from reducing inflammation and risk of blood clots, to slowing down the progress of cognitive diseases such as Alzheimer's.

According to an article we found on Livestrong.com, wild salmon is considered to be a better option to farmed, as farmed salmon contains greater levels of contaminating polychlorinated biphenyls (PCBS).

So, if you're fishing for some healthy protein options, try wild salmon grilled on the barbecue.

— Theresa Tayler, Calgary Herald

Chris Jackson
/ Getty Images

Greens

Kale and other leafy greens like spinach have been shown to protect against some cancers. Research also shows they reduce the risk of heart disease, stroke and osteoporosis. Finally, eat kale and other leafy greens to keep your mind sharp and ward off cataracts and age-related macular degeneration.

Ways to use it:

- Remove the tough ribs and cut kale leaves into strips and stir theme into any soup. White bean, sausage and kale soup is a classic.

- Stir-fry chopped kale with olive oil, a bit of minced garlic and a pinch of red pepper flakes.

- Shred young, tender kale and toss it with toasted pine nuts, raisins, feta and a basic vinaigrette punched up with Dijon mustard and a bit of maple syrup.

— Valerie Berenyi, Calgary Herald

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/ canada.com

Nuts

Nuts. Whether it be almonds, walnuts, hazelnuts or chestnuts, these raw varieties provide great benefits to our health.

Although some are healthier than others, these four are high in fibre, which helps lower cholesterol, rich in omega-3 fatty acids to prevent heart disease, and contain plant nutrients (phytonutrients) with vitamin E and selenium that act as an antioxidant.

Dietitian approved, nuts are affordable, a great source of protein, and act as a great snack on their own or combined with granola. It’s important, though, to stay within the adequate intake of one or two ounces of unsalted nuts per day, as they’re high in calories — a one ounce (30 g) serving adds up to 160 to 200 calories.

So remember, six almonds can give you the boost of energy you need to through that mid-after afternoon slump, not 60.

— Kathryn Shimbashi, Calgary Herald

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/ canada.com

Chocolate!

That bar of chocolate you keep in a desk drawer or kitchen cupboard can do more than just satisfy a sweet tooth.

It may also reduce the risk of stroke and heart disease, while also lowering blood pressure.

Results from a recent study put together by the British medical journal BMJ showed participants consuming the highest levels of chocolate decreased the risk of those conditions — up to 37 per cent for cardiovascular disease and 29 per cent for stroke.

And that’s certainly a tastier pill to swallow than prescribed medications.